Deads & Cleaning

1000m row

then,

Complete 3 straight sets of each of the following:

6 deadlifts (moderate)
6 power cleans (moderate)
8 PSC (moderate)

Take 3-5 mins rest between each set.
It's not a good idea to super set today.
Post weights used to comments.


Daily Extras - I rarely ask for extras on a Tuesday (read: "Super Tuesday" - by Neil). This is the day where you need all your focus and concentration be on the lifts. Every rep of every set counts on Tuesday. Can't waste even ONE! 


Workout Notes:

  1. How to determine "moderate" weight? It's easy. Find a weight that leaves you with 2-3 reps left in the tank at the end of your set. If we are asking for a 6 set, you should finish the 6 reps thinking, "could have done 9." 
  2. Since we haven't been going heavy with power lifts or parts of the OLYs for some time, man of you will need to scale back a bit until your body is up to speed. How can you know if you need to scale back a bit? If you are wondering - you do!
  3. Each rep is touch and go! Don't count the set if you are dropping between each rep. That being said ...,
  4. DROP that stupid bar if you get in trouble. Where people get hurt most often is while trying to recover a fast lift (power clean, PSC) that has been missed.  NEVER, NEVER, NEVER a good idea. If that bar isn't precisely where you want it when you accelerate it to the racked position - BAIL! Live to lift another set, man.
  5. Might consider trowing down 50-100 stab situps after this workout to decompress the spine a bit (read: Decompressing - by Neil).

Linds' notes!